In this week's live YouTube teaching, Dr Boz answered some of the most common questions about the Sardine Fast.
The question that came up more than any other was:
"Can I eat something other than sardines?"
Her answer was to follow the SMASH rule, which includes five types of small, oily fish:
- Salmon
- Mackerel
- Anchovies
- Sardines
- Herring
That got me thinking.
While these fish all share many of the same health benefits, are they nutritionally the same? Do they provide similar amounts of protein and fat, or are there noticeable differences?
Being curious, I decided to compare the macro-nutrients for each of the SMASH fish to see how they stack up against one another.
Here's what I found.
| Fish | Omega-3 (g) |
Omega-6 (g) |
Calcium (mg) |
Total Fat (g) |
Carbs (g) |
Calories |
|---|---|---|---|---|---|---|
| Salmon (Wild) | 1.2–2.0 | 0.05–0.15 | 9 | 6–12 | 0 | 140–200 |
| Mackerel | 2.5–3.5 | 0.2–0.3 | 12 | 14–18 | 0 | 205–260 |
| Anchovies | 1.8–2.1 | 0.1–0.2 | 230 | 10–12 | 0 | 180–210 |
| Sardines | 1.4–2.2 | 0.1–0.2 | 380 | 10–12 | 0 | 180–210 |
| Herring | 1.8–2.4 | 0.1–0.2 | 60 | 12–18 | 0 | 190–250 |
Typical nutritional values per 100 g edible portion. Values vary with species, season, and whether the fish is wild or farmed.
Key Highlights
- 🐟 Highest Omega-3: Mackerel
- 💚 Lowest Omega-6: Wild Salmon
- 🦴 Highest Calcium: Sardines (with edible bones)
- 🥩 Lowest Carbohydrates: All SMASH fish (0 g)
- 🔥 Lowest Calories: Wild Salmon
Fish in Brine or Water?
Yes you can purchase these cheaper options as long as you replace the water with a healthy fat of your choice. Healthy fats include olive oil, coconut oil, butter, tallow and MCT for example.
You will need to add TWO tablespoons of fat per can.
Key Takeaways
While all of the SMASH fish are excellent sources of protein and healthy fats, the differences in their macro-nutrients are relatively small. If you're following a Sardine Fast and simply can't face another tin of sardines, having one of the other SMASH fish occasionally can be a practical alternative.
That said, the Sardine Fast is about more than just macros. Sardines offer a unique combination of convenience, affordability, calcium from their edible bones, and low mercury levels, making them an ideal choice for this protocol.
If you're new to the Sardine Fast or would like to understand the science behind it, be sure to read my Sardine Fast Information post, where I explain how it works, why it's effective, and how to get the best results.
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